| Before reading this article, please understand that | | | | step. This will not only incorporate your gluteal and |
| there is no such thing as "perfect" running form. Since | | | | hamstring muscles in the push-off phase of the |
| everyone has different limb lengths, varying muscle | | | | running gait, but also keep your center of gravity |
| fiber sizes and angles, diverse masses, and separate | | | | consistently rolling forward. Rather than focusing on |
| running distance requirements, no single athlete will | | | | using the muscles around the knee to provide the |
| run the same. But there are *characteristics* of a | | | | driving force, focus on running from the hips.Drill: |
| good runner that remain fairly constant from person | | | | Lean-fall-run. Stand completely still and as tall as |
| to person. Allow me to introduce you to four, and | | | | possible. Without bending the knees, let the entire |
| include a drill to improve each.1. Increase knee range | | | | body lean forward until you "fall" toward the ground |
| of motion during the swing phase. This means that | | | | and are forced to take your first step forward. |
| your right knee should be more flexed (towards your | | | | Transition directly into a short 10-20 yard run, |
| butt) when your right thigh is flexed forward during | | | | continuing to lean forward and push backwards with |
| the run, as opposed to your right knee being more | | | | the hips.4. Avoid excessive ankle and hip flexion. Do |
| extended (away from butt). Same goes for the left, | | | | not bend your knees or flex your ankles excessively |
| of course. Think of it this way - if you were swinging | | | | during the landing phase. While it may seem that this |
| a weight attached to the end of a stick, you could | | | | decreases joint impact forces, there is no empirical |
| move the weight faster with less effort if the stick | | | | evidence that runners who bend the knees more |
| were shorter. In this case, the stick is your leg, and | | | | have less injuries than runners who do not. However, |
| the weight is your foot. By having your knee (the | | | | there is evidence of increased time spent in contact |
| stick) more bent (or shorter), you are able to move | | | | with the ground, which decreases your elastic |
| the weight (your foot) much faster with less effort. | | | | rebound from the ground and the overall power of |
| The result will not only be a faster swing time | | | | each stride. You will naturally avoid excessive knee |
| (meaning a faster foot turnover), but also reduced | | | | and ankle flexion if your focus on minimizing |
| fatigue in achieving the desired stride length.Drill: | | | | footstrike time.Drill: Cadence counts. During your run, |
| Heel-to-butt kicks. During your normal run, begin to | | | | count the number of right footstrikes achieved in a |
| exaggerate knee flexion, touching the butt with the | | | | span of 20 seconds. There should be 30 or more, |
| heel during each stride. Do 20 touches for both the | | | | indicating a cadence of 90 or higher. Increased |
| right and left legs, then continue in your normal gait | | | | cadence indicates decreased ground contact |
| pattern.2. Maintain flexible quadriceps and hip flexors. | | | | time.Focus on making these changes to your gait |
| These are the muscles along the front of your thigh | | | | pattern, and you will notice a marked increase in |
| that act to straighten the leg. If they are tight, | | | | efficiency and economy. As you prepare for race |
| insufficient flexibility can inhibit your ability to fully | | | | season and design your weekly and monthly training |
| extend the leg in the push-off phase of the running | | | | plans, look into the triathlete training specials offered |
| gait.Drill: Platform stretch. Ideally, your pelvic bone | | | | by Pacific Elite Fitness, at Greenfield runs Pacific Elite |
| should be tilted backwards when stretching the | | | | Fitness at an online portal |
| quadriceps and hip flexors. To achieve this, find a | | | | for personal training, triathlete coaching, and free |
| platform or elevated surface that is approximately at | | | | fitness and multi-sport |
| knee height or slightly higher. Facing away from the | | | | advice. He resides in Liberty Lake, WA, where he |
| platform, and standing on your right leg, bend your | | | | works as director of sports |
| left knee and lock your left foot, shoelaces down, | | | | performance for Champion Sports Medicine, a |
| onto the surface. Hold 15-30 seconds, then switch.3. | | | | training and testing lab for |
| Deliberately focus on pushing backwards with each | | | | athletes. |